Thinking about losing weight?

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Are you thinking about losing weight?

Maintaining a healthy weight can reduce your risk of developing health issues such as high blood pressure, elevated cholesterol, heart disease, diabetes, breathing problems and certain cancers. Healthy weight loss is a lifestyle change that occurs as a result of healthy eating and physical activity. Finding the right combination of strategies that work for you can be a challenge, but it’s possible! If you’re struggling with losing weight, these strategies may help.

Eat healthy to weight loss

This requires balanced nutrition. A well-balanced diet includes lean sources of protein, carbohydrates (while making half your grain servings whole grains), 5 to 7 servings of fruits and vegetables, as well as healthy fats such as those found in nuts, seeds and olive oil. Check out the Nutrition section of our blog for great tips to help you eat healthy!

Learn More

Enjoy unhealthy foods in moderation

Following a balanced diet doesn’t require you to eliminate foods that you enjoy, but to enjoy them in moderation. By allowing yourself to eat for pleasure some of the time, it may help to prevent binge eating and feelings of guilt that may lead to more eating.

Eat regularly and don’t skip meals

Contrary to popular belief, eating regularly can increase your chances of weight loss. After 3 to 4 hours of not eating, our bodies can go into a “survival” mode, storing calories rather than burning them, which may result in weight gain. Plus, skipping meals can increase the likelihood of overeating when you do finally sit down for a meal.

Stay active

Physical activity is also important for weight loss, but it is not limited to exercise. Reducing sedentary behaviour is an easy strategy to raise activity levels. Find yourself sitting for a long time during work or while relaxing outside of work? The longer you sit, the bigger the health consequences, including excess storage of abdominal fat. Stand up and move around as often as you can, take short walks, perform stretching and desk exercises, or exercises (like squats, crunches, etc.) that can be performed while watching TV. .

Start exercising!

To further your weight loss goals, getting started with an exercise routine outside of your normal activities will help you see quicker results. Check with your doctor prior to beginning exercise to determine if there are any exercise limitations you should keep in mind. Examples of exercise include walking, biking, jogging, taking fitness classes, and swimming, just to name a few. Access great exercise information in the Fitness section of our blog. .

Calorie Consume vs. Expenditure

Basically, weight loss comes down to calories—if you are eating more calories than you are burning, you will gain weight. Creating a deficit in calories through healthy eating, physical activity, or both will result in weight loss over time. As 3,500 calories is equal to one pound, in order to lose one pound per week, you would have to create a deficit of 500 calories per day for 7 days through nutrition, physical activity, or ideally a combination of the two. .

How Low is Too Low?

While calories need to be reduced to lose weight, skipping meals or not eating enough is neither effective nor healthy. In fact, it can result in weight gain. The average woman requires a minimum of 1200 calories per day and the average man requires 1500 calories to maintain essential life functions. If you are active, you may have additional calorie requirements—the more active you are, the more calories you’ll need to support your activity. Weight loss and maintaining the lost weight comes from creating and implementing healthy lifestyle changes. Determining healthy changes that fit within your routine will increase your chances for success. After all, the steps you take to lose the weight are the same steps that you need to maintain to keep the weight off. .

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Cinnamon, Sugar, corn (Tortilla) Chips

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Cinnamon, Sugar corn Chips

Ingredients

6, 6-inch corn tortillas

Nonstick cooking spray

1 tablespoon sugar

1/2 teaspoon ground cinnamon

Preparation 

1. Preheat oven to 400 degrees F.

2. Wash hands with soap and water.

3. Cut each tortilla/corn cacke into six sections with a large knife or pizza-cutting utensil.

4. Spray nonstick cooking spray onto a baking pan or cookie sheet. Spread out tortilla pieces. Spray tops with more nonstick cooking spray.

5. Sprinkle 1/2 tablespoon and 1/4 teaspoon cinnamon onto tortilla pieces.

6. Bake for 6-7 minutes. Flip chips over. Spray with nonstick cooking spray. Sprinkle remaining sugar and cinnamon onto chips.

7. Bake for an additional 6 to 7 minutes, until chips are light brown in color.

8. Let chips cool before enjoying.

Note: 

One serving is 9 chips | Nutrieat Healthy_Sancks|

Nutrition Facts

Servings per Recipe:

4.00

Calories

100.00

Fat

1.00

Sodium

0.00

mg

Total Carbohydrates

20.00

g

Fiber

0.00

g

Protein

2.00

A Little change also can change your Life

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Start Small Changes For Your health:

Small changes can add up for a healthy lifestyle. Choose one change to focus on at a time and have the whole family make the change together! Children learn by watching their role models - and that's you! For example, you may decide to make sure there is a vegetable at evening meals for a week. Once you have your first change down, it's time to celebrate! Do a happy dance or high-five a friend. Then, add another change to your next week. Before you know it, you have found the healthy eating style that works for you and your family.

What is Nutrieat?

Nutrieat is an easy way to see the five food groups that build a healthy diet and can help you find a healthy eating style that works for you and your family. Nutrieat can be a good place to start seeing where healthy changes could be made. But remember focus on one change at a time!

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Nutrieat: Your Five Food Groups

Main Five Food Groups

The five food groups that make up Nutrieat are Vegetables, Fruits, Grains, Proteins, and Dairy.

Vegetables

Any whole vegetable or 100% vegetable juice counts on Nutrieat! Choose veggies that are fresh, frozen, or canned. Vegetables provide important nutrients that are important for your health.

Quick Tip: If you limit your salt intake – look for low sodium canned vegetables instead, or drain and rinse the vegetables to remove some of the sodium before cooking.

All vegetables are great choices – make some of your choices even better by choosing dark green, red, and orange veggies! Think kale, spinach, red bell peppers, and carrots to get more dark green, red, and orange in your week.

Fruits

Is fruit the perfect sweet addition to any meal or snack? We think so! What counts as a fruit on Nutrieat? Fruits that are fresh, canned, frozen, dried, or 100% fruit juice are all good choices. Choose fresh and whole fruits when you can – like a whole banana, apple, or handful of grapes. Stick with canned fruits that have 100% fruit juice or light syrup instead of heavy syrups. We recommend limiting 100% fruit juice to 1 cup (225 ml) per day.

Grains

Any food made from cereal grains like wheat, oats, and barley falls into this food group. Common grain foods include bread, pasta, crackers, rice, cereal, and tortillas! Grains are a great source of carbohydrates, which our body uses for energy. Aim to choose whole grain sources at least half of the time. These foods not only pack great flavour, but great nutrition! They contain important nutrients and fibre for good health. What are your top grain picks? We love corn tortillas, whole wheat bread, oatmeal, brown rice, and quinoa!

Proteins

Protein foods include both meat and vegetable-based choices! Meat, poultry, seafood, eggs, nuts & seeds, and beans & peas all contain protein and other nutrition for good health. Lean or lower-fat options are more heart healthy, such as lean or extra-lean ground beef, skinless chicken, unsalted nuts, or beans.

Dairy and Substitutes

Milk and many foods made from milk are part of the dairy group. Dairy products, such as milk, yogurt, and cheese, contain many nutrients, such as protein and calcium, for good health. Calcium is important for strong bones and teeth! Soy-milk is also part of the Dairy group if it is fortified with calcium (has calcium added). Aim to choose more low fat and fat-free choices! Dairy is in the blue circle to the side of Nutrieat. Two to three servings per day (1 serving = 225 ml glass of milk) can help most of us meet our daily calcium needs.

Better Beverages: They Learn from Watching You!

“I learned about how much sugar was in some of my family’s favourite drinks and was shocked! We have started cutting back and drinking more water instead. We still drink those old favourites sometimes, but now only as a treat instead of every day.”

There are so many choices when it comes to drinks and beverages! It really can be tough to know which ones are the best options for our families. Many drinks have added sugar, fat, or salt. Balance your beverage choices with activity and healthy foods for a lifestyle that works for you! Get the kids involved, too. They can help make healthy choices at home!

Good And Bad Beverages

Best Choices: Yes! Offer and choose these drinks most often to stay hydrated

• Water (plain or seltzer)
• Unsweetened tea or coffee (limit coffee to 4 cups per day or less)
• 1% or fat-free milk (3 cups per day)

Choose Less Often: Slow Down! These beverages are not as good for you

• Diet Soft Drinks or Sodas
• Flavoured waters
• 100% juice (limit to 1 cup per day)

Choose Rarely: Limit these to rare occasions! These drinks have more added sugars, fats, or alcohol.

• Soft Drinks or Sodas
• Energy or Sports Drinks
• Fruit Flavoured Drinks
• Sweetened Coffee Drinks
• Milkshakes or Smoothies
• Alcoholic Beverage.

How can physical activity help Your health?

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How to be active for health in a week

Regular physical activity (exercise) can help lower your risk for many diseases that affect women, including heart disease and stroke. Exercise can also help relieve symptoms of some conditions, such as depression, type 2 diabetes, and high blood pressure. Women need to do different types of physical activities to reach or stay at a healthy weight and build strength and endurance.

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How can physical activity help Your health?

Getting regular physical activity is one of the best things you can do for your health. Regular physical activity can help:1

• Lower your blood pressure and cholesterol
• Lower your risk of dying early
• Help you lose weight (if you combine it with cutting calories) or keep your weight where it is as you get older
• Improve depression
• Improve sleep
• Lower your risk of diseases such as breast cancer, colon cancer, type 2 diabetes, heart disease, and stroke

How can physical activity help Your health as I age?

Physical activity can help with your health when you get older. Regular physical activity helps:

• Keep bones strong
• Prevent hip fracture (breaking your hip)
• Decrease pain from arthritis
• Prevent dementia
• Maintain the independence to do basic everyday activities, like getting dressed, going to the bathroom, bathing, and eating

How much physical activity should I do?

Researchers know that the more physical activity you do, the more your health benefits. The more time you spend being active each week, the lower your risk is for dying early

The Physical Activity Guidelines suggest that each week, women get at least:

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic physical activity. You know you are doing a moderate-intensity activity when your heart is beating faster but you can still carry on a conversation. Try a brisk, 30-minute walk five times a week.

OR

• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity. You know you are doing a vigorous-intensity physical activity when you are breathing hard and it is difficult to have a conversation. This could be a 40-minute jog or step class twice a week.

OR

• A combination of moderate- and vigorous-intensity aerobic activity

AND

• Muscle-strengthening activities on two or more days

You should aim for these amounts, but any physical activity is better than no physical activity. Try to spread your activity out over the week so that you are active on at least three days. You need to be active for at least 10 minutes at a time to get health benefits.

Physical activity should be in addition to the normal activities of daily living, such as cleaning, walking from the parking lot, or taking public transportation.

Can I exercise if I have underweight, overweight, or obesity?

People who are underweight due to an eating disorder should not exercise unless their doctor tells them to. Your doctor or nurse can help you develop an exercise plan that is healthy and safe for a person of your current weight.

Women who have overweight or obesity should talk to their doctor or nurse about any concerns they have about beginning an exercise program. For most people, any amount or type of physical activity will help your overall health. Physical activity can also improve muscle strength, balance, and flexibility.1

Can I exercise if I never have before?

Yes. Start slowly if you haven’t been physically active before or if it has been a while. Talk to your doctor or nurse about exercise if you have a health condition.

Check out these tips for getting started. Also, talk to your doctor about ways you can fit physical activity into your life.

How much physical activity do I need to lose weight?

Everyone is different. How quickly you burn calories when you are physically active can be very different from other people, based on your specific genes, biology, and past. While scientists know that there are 3,500 calories in a pound, burning 500 extra calories every day (or 3,500 calories in a week) does not always result in losing exactly one pound. This is also true if you eat 500 fewer calories every day for a week, for a total of 3,500 fewer calories in one week.

Find a personalized healthy eating plan using the our weight loss section. The best way to lose weight is to combine healthy eating with exercise.

How much physical activity should I do if I’m trying to avoid weight gain?

Everyone is different. Physical activity is important to help you maintain your weight. But the amount of physical activity you need to stay the same weight depends on your specific genes, biology, past, and age.

Some women can maintain their weight by doing five hours or less of moderate-intensity activity a week. Some women may need to do more than five hours of moderate-intensity activity a week to stay at the same weight.2

Talk to your doctor or nurse about how much physical activity you need and how to do it safely.

How can I avoid gaining weight after menopause?

As you age, and especially in the years after menopause, you may find it harder to maintain your weight. You may need to increase the amount of physical activity you get and lower how many calories you eat to stay the same weight. Learn more about avoiding weight gain after menopause.

What types of physical activity should I do to be healthy or lose weight?

You should do two types of physical activities on a regular basis: aerobic and muscle-strengthening activities.

Aerobic activities

Aerobic activities (also called “cardio”) make you breathe harder and your heart beat faster. During aerobic activities, such as running or dancing, you move your whole body, or a combination of arms and legs, over and over again.

Muscle-strengthening activities

Muscle-strengthening activities include working out with weight machines, free weights, or exercise bands. You also can do exercises that use your own body weight to create resistance, such as yoga, sit-ups, or push-ups.

The muscle you build helps you have the strength to do daily activities, such as climbing stairs or carrying groceries.

During strength training, you should do different exercises to work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You should try to do muscle-strengthening activities on two or more days each week. Allow one day in between sessions to avoid too much stress on your muscles and joints.

Will I bulk up too much if I do weightlifting or strength training?

Many women do not do any type of muscle-strengthening exercise because they are afraid of becoming too muscular. But women’s bodies are different from men’s bodies. Women naturally have more body fat and less muscle. Unless you are a professional bodybuilder or athlete, it is very unlikely that you would become more muscular or bulky than you would like from strength training.

Strength training or weightlifting is very healthy for most women.

"Nutrieat Suggest: Nutrieat works with a well experienced team.But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting at nutrieat"

The Truth Behind Weight Loss Ads

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 The Truth Behind Weight Loss Ads

Image: unsplash /jimmy 

Wouldn’t it be nice if you could lose weight simply by consuming a pill, wearing a patch or belts, or rubbing in a cream? Unfortunately, claims that you can lose weight without changing your habits just aren’t true, and some of these products could even hurt your health.

So don’t be hooked by ads that woo you with wild promises or by glowing product reviews and “news articles” that are often fake. All you’ll lose is money. 

Doctors, dieticians, and other experts agree: the best way to lose weight is to eat less and exercise more.

If you’re looking to lose weight, watch this video and read the rest of the article. This information will help you identify false claims in weight loss ads and false online stories about weight loss products.

False promises in ads

Dishonest advertisers will say just about anything to get you to buy their weight loss products.

Here are some of the (false) promises from weight loss ads:

• Lose weight without dieting or exercising. (You won’t.)
• You don’t have to watch what you eat to lose weight. (You do.)
• If you use this product, you’ll lose weight permanently. (Wrong.)
• To lose weight, all you have to do is take this pill. (Not true.)
• You can lose 30 pounds in 30 days. (Nope.)
• This product works for everyone. (It doesn’t.)
• Lose weight with this patch or cream. (You can’t.)

Here’s the truth:

• Any promise of miraculous weight loss is simply untrue.
• There’s no magic way to lose weight without a sensible diet and regular exercise.
• No product will let you eat all the food you want and still lose weight.
• Permanent weight loss requires permanent lifestyle changes, so don’t trust any product that promises once-and-for-all results.

• Products promising lightning-fast weight loss are always a scam. Worse, they can ruin your health.
• Even if a product could help some people lose weight in some situations, there’s no one-size-fits-all product guaranteed to work for everyone. Everyone’s habits and health concerns are unique.
• Nothing you can wear or apply to your skin will cause you to lose weight. Period.

False stories online

Dishonest advertisers place false stories online through fake news websites, blogs, banner ads, and social media to sell bogus weight loss products. This is what they do:

• Post false “news” stories.  They create so-called “news” reports online about how an ingredient (like garcinia cambogia) found in a diet pill is supposedly effective for weight loss.
• Use logos of legitimate news outlets. They place the stolen logos of real news organisations, or they use names and web addresses that look like those of well-known news outlets and websites.
• Feature phone investigations. They say these false stories are "investigations" into the effectiveness of a product, and even add public photos of known reporters to make you think the report is real.
• Pay for positive online reviews. Sometimes they write glowing online reviews themselves or pay others to do so.  Sometimes they just cut and paste positive comments from other fake sites.
• Use stock or altered photos. Very often they use images showing a dramatic weight loss, but these images are just stock or altered photographs.

Benefits of Exercise

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We have all heard it many times before regular exercise is good for you, and it can help you lose weight. But if you are busy, you have a sedentary job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of exercise for your age. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.

Image: nutrieat.org

What are the health benefits of exercise?

Regular exercise and physical activity may

• Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.
• Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
• Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.
• Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
• Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.
• Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
• Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.
• Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.
• Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.
• Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
• Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.
• Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

How can make exercise a part of regular routine?

• Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.

• Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.
• Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.
• Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.
• Find activities that you can do even when the weather is bad.You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

"Disclaimer: Nutrieat works with a well experienced team.But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat"

Maintain Your Kids Healthy body weight

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When children are young, parents and other caregivers are responsible for providing an environment that helps them maintain a lifestyle that is beneficial to their health. You can help your child by doing the following:

• Be a positive role model for healthful eating and activity habits.
• Provide a calm, reassuring atmosphere at regular meal and snack times.
• Set appropriate limits on screen entertainment like television, tablets and video games.
• Involve the whole family in fun physical activities.
• Help children develop and maintain a positive body image.
• Avoid restrictive diets and excessive exercise regimens.

When it comes to nutrition and fitness, the role of parents is the same no matter the size of their children. A healthy weight for kids is about much more than numbers. It is about healthy behaviours, such as enjoying a variety of foods and activities for strength, flexibility and aerobic capacity.

Diets Are Not the Answer

Diets can do more harm than good. Research suggests kids who diet end up weighing more than non-dieters, with lower self-esteem and greater risk for eating disorders. Do not put your child on a diet, especially without consulting your doctor and a registered dietitian nutritionist.

Here are some simple actions adults can take to help children develop positive lifestyle habits. These strategies have been shown to promote a healthy weight for adults, too

• Be active by playing together. Kids need at least 60 minutes of daily physical activity. Play with your kids every day. It's fun for them and fun for you too. Consider checking out your local community centre for kid-friendly activities. Plan family activities that get everyone moving such as biking, after-dinner walks, basketball or soccer at the park.
• Make family mealtimes a special time together. Eating more meals together can make a big difference in your family's health, happiness and finances. Dinners made at home are less costly than eating out and easier to prepare than you might think.
• Eat breakfast. Go beyond cereal and milk and try a breakfast burrito made with a scrambled egg, cheese and salsa wrapped in a flour tortilla. Also, teach kids to use the blender to make their own breakfast smoothie or serve a yogurt bar with low-fat plain or flavoured yogurt. Add toppings like whole grain cereal, dried fruit and unsalted nuts.
• Don't forbid foods or use food as a reward. Forbidding foods only increases a child’s desire for that food. Instead of saying no to your child’s favourite food, limit the portion size. Use non-food rewards for good behavior such as stickers or allowing your child to have a friend over to play.
• Dine out responsibly. When dining at a restaurant, look for nutritious options on the children’s menu such as a grilled chicken wrap, carrots with dip and fruit. If you order takeout or home delivery, remember that you can add to the meal by serving a glass of low-fat milk or adding a side salad.
• Enjoy a rainbow of fruits and vegetables. Most children beyond age 4 need at least 1½ cups of fruit and 1 ½ to 2 ½ cups of vegetables a day. Serve juicy, crunchy, delicious fruits and vegetables at every meal and snack. Fresh, frozen, dried and canned ― all types of produce contribute to good health. You can make produce fun by serving frozen grapes, vegetable kebabs or strawberry-topped frozen yogurt. Some kids dislike bitter or strong flavoured veggies so keep it simple by serving steamed broccoli or cauliflower. Expand raw veggies and dip choices by steaming green beans and zucchini and serving them cold along with baby carrots, celery and cucumbers.
• Encourage mindful eating. Ban screens at meal time and help kids focus on their food by being present at the dinner table. Ask your kids what it feels like to be very hungry, a little bit hungry, comfortably full and uncomfortably full. Discuss the importance of trusting and listening to internal body cues.
• Choose healthful beverages. Soft drinks, fruit punch and fruit drinks contain added sugars which could be displacing nutritious beverages. Offer healthier drinks like plain milk and water instead.
• Remove televisions and video games from bedrooms. Kids who get enough sleep are more likely to maintain a healthy weight and perform better in school. The American Academy of Paediatrics recommends no television in children's rooms to reduce screen time and promote healthy sleep habits.

"Disclaimer: Nutrieat works with a well experienced team.But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat"